WOD

Wednesday 12/12/18

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Bike :90

X3

5 Mornings

7 Groiners

9 Bar Kips

Deadlift

2 Max Rep Sets @78%

Metcon (AMRAP – Rounds and Reps)

Every :90 for as long as possible*:

3 Deadlift (225/155)

2 Dual DB Box Step Overs

1 Lap Around Box

Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (Time)

200 Flutter Kicks for Time

Tuesday 12/11/18

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

X3

10 Pass Thrus

10 DB Press

10 Cal Ski

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min:

15 Burpees

30 Dubs

Shoulder Press

2 Max Rep Sets @ 78%.

Bulldog Alley Barbell WOD

Snatch Pull (3-3-3-3-3)

5×3 @ 105%

Core WOD

Metcon (No Measure)

100 Tire Strikes

Monday 12/10/18

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM X10:

5 Box Step Ups

5 Burpees

WOD

Metcon (Time)

For Time:

50 Med Ball Cleans

10 Ring Muscle Ups

40 Med Ball Cleans

8 Ring Muscle Ups

30 Med Ball Cleans

6 Ring Muscle Ups

20 Med Ball Cleans

4 Ring Muscle Ups

10 Med Ball Cleans

2 Ring Muscle Ups

RX: (20/14)

Then
Ring MUPs Mods:

Bar MU’s

Strict C2B/HR Push-Up Combo

Kipping Pull-Ups/Push-Up Combo

Front Squat

2 Max Rep Sets @ 78%

Back Squat

2 Max Rep Sets @ 78%

Bulldog Alley Barbell WOD

Thruster (1-1-1-1-1-1-1-1-1-1)

EMOM 10 work up gradually to as heavy as possible.

Core WOD

Metcon (No Measure)

2:00 P-Bar L-Sit Holds

Friday 12/7/18

CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

Metcon (Time)

For Time:

10 C&J (95/65)

9 C&J (115/85)

8 C&J (135/105)

7 C&J (155/115)

6 C&J (175/125)

5 C&J (195/135)

4 C&J (215/145)

3 C&J (235/155)

2 C&J (255/165)

1 C&J (275/185)

Bulldog Alley Barbell WOD

Front Rack Lunge (2-2-2-2-2)

2 per leg

Core WOD

Metcon (No Measure)

30 Inch Worms